10 min Warm-Up

Then:

Stretch

Then:

2×10 Air Squats

2×10 KB Swings

20-30 sec rest in between sets

Then:

Deficit Deadlift

8×3

move up in weight as you go. 1-3 or 4 sets rest in 1 min and sets 4 or 5-8 rest is 2 mins

Then:

3×10 Push-Ups

30 sec rest in between sets

Then:

6×5 Incline Bench Press

up in weight as you go. sets 1-3 will be 1 min rest and sets 3-6 rest is 2 mins

Then:

50x Ring Push-Ups

break up reps and rest as you like

Then:

3×12 Lateral Delt Raise

1 min rest in between sets

Then:

Grip Work

3 sets

10x Barbell Upright Row +

10x Barbell Skull Crushers +

10x Barbell Arm Curl +

10x Barbell Finger Rolls

try not to put the bar down

Then:

Stretch

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